Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle contraction and relaxation, energy production, and nerve function. It is also important for muscle recovery after a workout.
Here are some of the ways that magnesium can help after a workout:
- Reduce muscle soreness and cramping. Magnesium helps to relax muscles and prevent them from contracting too much. This can help to reduce muscle soreness and cramping, which are common after a workout.
- Improve muscle function. Magnesium is involved in the production of ATP, which is vital for energy. It is also involved in the transmission of nerve signals, which are essential for muscle contraction. By improving muscle function, magnesium can help you to perform better during workouts and recover more quickly.
- Reduce inflammation. Magnesium has anti-inflammatory properties, which can help to reduce inflammation after a workout. Inflammation can cause muscle soreness and pain, so reducing inflammation can help you to recover more quickly.
- Improve sleep quality. Magnesium is important for sleep quality. Getting enough sleep is essential for muscle recovery, so taking magnesium after a workout can help you to sleep better and recover more quickly.
If you are experiencing muscle soreness, cramping, or other post-workout symptoms, taking magnesium may be helpful. You can take magnesium supplements or eat foods that are rich in magnesium, such as leafy green vegetables, nuts, seeds, and whole grains. If you’re looking for a good magnesium supplement, I use and love Arbonne’s True Sport Muscle Recovery formula.
As always, as with any supplementation, it is important to note that too much magnesium can be harmful, so it is important to talk to your doctor before taking magnesium supplements.
Here are some tips for taking magnesium after a workout:
- Take magnesium after your workout, but before bed. This will help you to recover overnight and get a good night’s sleep.
- Start with a low dose of magnesium, such as 200-300 mg, and increase the dose gradually as needed.
- If you experience any side effects, such as diarrhea or stomach upset, reduce the dose or stop taking magnesium altogether.
- Talk to your doctor before taking magnesium supplements, especially if you have any underlying health conditions or are taking any other medications.
If you’re of the scientific type, like me, and would like to read more, here are a few references. Please note that these are just a few examples, and there are many other studies that support the use of magnesium for post-workout recovery.
- Reduce muscle soreness and cramping:
- Magnesium supplementation reduces muscle soreness and improves recovery after eccentric exercise: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 2017.
- Magnesium and muscle cramps. Nutrients, 2017.
- Improve muscle function:
- Effects of magnesium supplementation on muscle function and physical performance in athletes: A systematic review and meta-analysis. Sports Medicine, 2018.
- Ergogenic effects of magnesium supplementation. Journal of Sports Science & Medicine, 2013.
- Reduce inflammation:
- Magnesium and inflammation: A review of the evidence. Nutrients, 2017.
- The role of magnesium in exercise-induced inflammation. Magnesium Research, 2013.
- Improve sleep quality:
- Magnesium and sleep: A review of the literature. Nutrients, 2017.
- The role of magnesium in sleep. Magnesium Research, 2012.